Preparation never stops, no matter if you win or lose. I was having a conversation today about how to approach games/competition. I've found that I am personally at my best when I am not thinking of anything and am relaxed. I know some goalies that don't even talk anyone on gamedays. Then there's the opposite end of the spectrum where I know people who are completely loose, play soccer, get a quick stretch and are basically just messing around with the boys the whole time. Do whatever works for you and whatever allows you to perform at your best. For me, I'm somewhere in the middle of those two examples above, but I always like reminding myself of this: the work is done and I have prepared more than anyone else, I am ready to go and now it's time to go out and just have fun.

Now that fall is upon us, and most of us are in the full swing of the season, we need to be truly dialed in with our habits and lifestyle choices. What we're putting into our bodies, what we're drinking, how we're sleeping, etc. Don't give up on the work in the gym, and your body will thank you later when it's still strong late in the season while everyone else is getting injured and slowing down. Play the long game, stay consistent throughout the year; that's how you will see long-term success. It's not about how you start; it's about how you end. It's a long season, and you can get tremendously better- way more than you think physically, mentally, and spiritually. Have a good week, everyone!

Meal #1 of day: cream of wheat with protein powder, blueberries and honey Meal #2 of day: white/brown rice with chicken and mixed greens I really like the saying: "control what you can." So what CAN'T you control? A lot of the time, it's the environment around you - how other people act, the weather, circumstances etc. Yes, sometimes you can influence these things but you never truly have full autonomy over them. More importantly, what CAN you control? It's what you feed your body and your mind. How you sleep, how you hydrate, how you work out, how intentionally you train, etc. This is how I control my controllable. There are no surprises in what I'm putting in my body each day because it's all planned ahead. Meal prepping is a perfect example of controlling what you can, and it puts you in the position to succeed and win the week 💪

🧠 THE POWER OF VISUALIZATION Your body can only go where your mind has already been. Visualization is more than simply “thinking positive.” Take a few minutes each day to mentally rehearse what you want to accomplish — whether that's making the game-winning save, hitting a new PR, dominating your next workout, or becoming the athlete you know you can be. See it. Feel it. Believe it. Then go execute it. Your performance starts in your mind before it ever shows up in your body. 🎯 Take 5 minutes today. Close your eyes. Visualize your goal. Then get to work.

Happy Wednesday! I've been starting to do some livestreams of my workouts on TikTok, tune in and check it out.